Lisa: This is Lisa with Your Personal Best Training Studio and I am here with Steven Holliday, who’s warming up on the treadmill before his workout. We just awarded Mr. Holliday a Weight Management University 101 certificate of completion for completing a 12-week program, 12 chapters, to make him more of an expert with his own weight management.
Lisa: What was your overall experience and favorite chapter and “ah-hah” moment?
Steven: The overall experience for me was there was so many new things that I learned about how exercising needs to be varied. And how by varying it becomes more enjoyable. I’ve enjoyed the workouts and doing the different programs and the different types of exercises that I’ve been doing.
As far as the management program, the different chapters on different subjects, I think the chapter concerning metabolism was the most informative to me in that it gives me a view point that if I will … I think it’s going to be easier for me to lose weight as I build the muscle and I think that is something I never knew … I know it’s something I never knew before that the muscle is going to burn more fat. I never understood that and I can see it happening in just this short period of time without my losing much weight, my body has changed and I feel like that’s … I’m hoping that’s due to more lean muscle and less fat.
Steven: I do recommend it. It’s not difficult to do. It’s presented in a way that’s very straight forward and understandable. I never did do any of the audio; I just read the chapters and did those. I can’t really speak to the listening part of it. I think it is very informative, there is a lot to learn and it’s interesting, at this time in my life, that there is so many things I didn’t know about my exercising.
Lisa: That’s good! Well, we certainly want to congratulate you and thank you for being our very first client to complete the program. I’m sure this testimonial will encourage and motivate others and we really appreciate that.
( Quivering voice is “Brisk” walking/talking at the same time!)
Many of you who follow my blogs and follow my e-newsletter know that I have a couple of new tools and I’m pretty excited about them. One is the Weight Management University and the other one is the MAP System, MAP standing for Meal and Activity Planner. I’ve been privileged to sit with several of clients over the past few weeks, especially with the MAP System. Watching them and helping them to write their own diet with the tools we have now.
What’s on my mind this morning is, “Food is Medicine.”
I worked with a nurse the other day and I could see her light up a little bit when I finally started explaining to her “Food is Medicine.” She is an under eater and she’s struggling to eat even 1200 calories a day. Which if any of you are calorie counters, you know that is not very much.
As I began to visit with her that this system breaks down the calories into the right proteins, the right carbohydrates, and the right amount of fat specifically for her. Just like, you know if a doctor told her to take medicine, she would take it. She would take it in the quantity that she was told to take it in and she would take it at the time of day she was told to take it in. Well, as a professional, what I know how to do is prescribe, with the tools I have, the right amount of food at the right amount of time in the right quantities based on the individual.
I do not have a commercial diet plan that is “One Size Fits All.” That is not what I advocate and that is not what I teach. I don’t even write your diet, I just help you write it with the foods you want. I have clients that have dark chocolate in their diet; I have clients that have wine in their diet. You know. But, even though some of those things are empty calories it is still part of their habit and if they can get the pieces put together they can be successful with their nutrition.
So, “Food is Medicine.” If you think about eating based on how your body is designed, the tangible parts of your body are protein. Your activity requires carbohydrates and the fat that you take in is going to lubricate all those systems.
So, think about it from that angle. And, if that helps you out, give us a call, I would love to visit with you about the tools that I have that can help you be successful with your nutrition. So, not to coin an old cliché but “Just Call, That’s All.” I do not charge you for a phone call. I’m available, Marcia’s available, Juan’s available, we’re good at what we do and we’re not kids. We’re full grown adults and we practice what we preach, at least most of the time. (Laughs)
My problem is I am pretty sure that I know how to help everyone. I know what kind of exercise they should do, I know how they should eat, what they should eat, when they should eat it. And … I get frustrated when I tell people over and over again and they don’t do it or they can’t do it or it’s hard for them to do it. And … my hope is that everyone is just “doing the best they can” And … my experience is … everyone, including me, we’re ALL, “doing the best we can.”
Last night I was so tired when I got home, I needed to just go to bed. Can you relate to this, you’re so tired, you can’t sleep?
So, I pull out a good healthy dinner. I eat my dinner. I get a little revived. I am watching TV and then out comes a healthier choice; but still, I over ate it! A bag of whole grain pita chips. And you’re probably cracking up right now, going; “That is not even unhealthy! Or, you’re thinking, “You should see what I do!” (Laughing)
Oh, but that’s not all. You see, I can be addicted to dopamine, which is a chemical produced in the brain, wanting fat, salt and sugar, especially for a “pick me up.” That’s the addiction. I want to feel better. It’s a form of endorphin. I want to feel revived; I do not want to feel tired anymore. So, the pita chips were not enough and I whip out my light Land of Lakes Butter and I use it like a dip with my chips. Alright there, I’ve confessed. It’s a horrible habit, I do not do it very often but it is a weakness of mine and I know exactly what I’m doing, when I do it and I cannot stop. So I pay the consequences on the scale the next morning, even though I know you cannot measure fat (loss or gain), muscle (loss or gain) on the scale. It is not even a healthy habit. (Laughing)
So, your coach, your friend, your mentor, your personal trainer… I’m human too. I go through what you go through. The biggest thing I can tell you is, it’s just not my habit, it is my exception, it’s not my habit. As you look at your daily routine, and I highly recommend a journal. We sell these fabulous journals, they’re 12-week journals and that’s not what this blog is about. But … JOURNAL what you’re doing. Become aware of what you’re doing and you CAN make changes.
One of the things I know is that I really do not have enough fat in my diet. And … Today I am going to begin taking my Omega-3 fish oil tablets again because they help curb that craving my body has occasionally for a little more fat, and it’s a healthy fat, and I won’t wake up the next morning feeling bad about it.
So, anyway I hope you have a great day, a great week, hope you take a few minutes to consider looking at your habits. Do it for one week, just write down everything you eat, write down your exercise patterns, write down your sleeping patterns, and at the end of the day do a little inventory and write down how you felt that day: were you tired, were you sleepy, were you rested, were you happy. And … At the end of the week, when I do this with clients, patterns will always emerge.
So, I care about you, I want the best for you, I know we’re all doing the best we can. I get that. I’ve been doing this for 20 years and I really do understand, even though my problem is that sometimes it feels like I want more for you than you want for yourself. I can only imagine that’s how my Higher Power feels about me on a daily basis. (Laughing) And … sometimes I imagine my Higher Power just wants me to slow down, quit worrying about everybody else, worry about myself, keep the focus on me, and just do the next right thing, for me!
So, I want for you really no more than what I want for myself. So, anyway, be the best you can be today and always.
If you workout at home a few days a week, then, one of the most important factors is your home workout space.
If it is inviting and well thought out, you will be more likely to use it. But if the area is unattractive and uncomfortable to use, you may find yourself avoiding it and therefore avoiding your workouts.
Use the following tips to create and organize a workout area that is user-friendly and encourages fitness:
Space. Be sure that the area where you choose to workout is spacious enough for you to perform your exercises. If you use a cramped area in which you have to rearrange items every time you switch to a different exercise, you will probably become frustrated.
Lighting. Bright lights help us to feel energized while dim lights can bring about feelings of drowsiness. While you are working out, you need all the energy-producing light you can manage. Open the curtains wide if there are windows in your workout room. If there are no windows, consider installing a full-spectrum light. These lights mimic the spectrum of the light of the sun and will help energize you.
Music. Anyone who has exercised with music knows how just the right songs can help increase and maintain more intensity in the workout than without music. Make sure that your fitness area has a way for you to play music as you exercise. You can even purchase a little speaker to hook into your iPod or MP3 player. It does not have to be an elaborate system; just something that will play music loudly enough for you to hear it while you work out.
Cleanliness. Is your workout space damp and smelly? Is it full of clutter and unwanted items from the rest of the house? It is a mistake to let your fitness area be the catch-all room for the whole family.
If your room is in a musty corner of the basement or if it doubles as a storage closet, you will not enjoy the time you spend there, and therefore you will be less likely to be consistent with your workouts. Either clean the room up or pick a different area.
Your fitness and health are important and need to be treated as such. Making your workout space a top priority will go a long way toward helping you reach your fitness goals, because you will be more likely to use it if you find it inviting and a pleasure to use.
People who don’t work out always have a reason why. But except for a very few people who truly cannot exercise, these reasons are thin excuses.
Working out is hard. It takes time, energy and sometimes gut-wrenching motivation and will power. Some days it is easy, but many days it is not. Fit people work out when they do not want to. And, they work out when they do not feel like it. They have excuses not to work out too, but they look at those excuses and walk right over them on their way to the fitness room.
Let’s look at a few common excuses for not working out and diffuse them.
I do not have the time.This is probably the number one excuse that people give for not exercising. It is true that we are busy. Nearly all of us have more to do every day than we can possibly get done. But why do some busy people find the time to exercise and other busy people do not? It is a matter of priority. There are people who are very, very busy who nevertheless find the time to take care of their health.
It is important to realize that you will have to take the time to care for your health at some point. You can put the time in now by working out and preserving your strength and health, or you can put the time in later, when you will have to clear your schedule for multiple doctors’ visits and medical procedures.
Lack of exercise is one of the most significant reasons why people become ill with chronic diseases. So it is not a matter of if you take time to take care of your health; it is a matter of when: NOW or LATER! The choice is yours.
It is not the right time. This is a very deceptive excuse, because it will never be the right time. There will always be reasons why it is inconvenient to workout. You will always be too busy, too stressed, too tired, to distracted, too bored or too overweight. Tomorrow never comes when you are waiting for the perfect tomorrow to start working out. Start today; don’t wait for tomorrow.
I don’t have the energy.When you are not used to working out, you will not have much energy to bring to the table when you begin exercising. But putting off your fitness plans will not magically make more energy appear. The way to get energy is to expend it. Once you begin working out, you will steadily have more energy as your aerobic base increases and your muscle mass grows.
I’m on my way back to Corpus Christi from a quick visit to Austin, to see my husband and my daughter and her family.
It’s January the 18th and, I have yet to write a newsletter this year because, after all these years in the fitness industry I just feel at a loss for … how to motivate people. But … I stopped in to a Stripes to pick up a bottle of water and there was a conversation going on behind the counter regarding which is better, to run outside or to run on a treadmill? The cashier was engaging each customer as I was waited in line and (giggling) sure enough when it came to me … he just kept rambling about “you know,” his wife just bought a treadmill and sure enough she used it for 2 months and then it sat in his kitchen and never got used again for 2 years.
and… I suspect that’s true and I suspect that had she run outside for two weeks and stopped running for the next 2 years that also would have been true. Except, outside and not running isn’t in your face like a treadmill sitting in your kitchen not being used. So, he asked me and I said, “The missing component is commitment” and he said “What, what did you say?” … I said “The missing component is commitment.”
If a person is committed it’s really not about the treadmill or not about running outside, it’s about being committed to your exercise. He seemed surprised by that and he said, “WOW, that’s the truth.” … and it IS the truth and it’s hard. Commitment is hard. Whether it takes 21 days to change a habit or … uh… seeing a therapist (hahaha). Oh, I don’t know, I’ve worked with people for ages and I work with them for 2 years and all of a sudden they’re committed. They make leaps and bounds and they really do change their body and whether it is commitment to mental health … your physical health or your spiritual health, to me it is still about commitment. Sometimes, it’s just about admitting powerlessness; that you just cannot do it on your own and that you have to let go. You have to be mindful and prayerful about letting a Power greater than yourself help you do for you what you cannot do for yourself.
So, whether you’re taking care of your mental, physical or spiritual wellbeing this year in 2015 or all 3 and just seeking balance. I think it’s about commitment and, maybe it’s about committing to the fact that you just can’t do it without help.
I heard on the radio, also, that a great New Year’s Resolution is just one word…how about just one word? The girl that was the radio DJ said her one word was “mindfulness” and I thought that’s a good one word or prayerfulness or what about commitment?
Anyway, may your 2015 be filled with that one word that you can be aware of every day. One word that can keep you on track whether it’s eating right, sleeping right, working right, being right, I don’t even know … or just discovering what is right for you and Your Personal Best.
The push up is one of the easiest exercises to do anywhere you go. The great thing about it is that anyone can do a push up and all you need is your body in order to do the exercise. This blog is about learning the proper technique on how to do a push up and how improper technique can lead to injury and weaken the effectiveness of the exercise.
Muscles at Work!
Since a push up requires multiple joints to be used, it will take more than one muscle to execute the exercise properly. Pushups are known to work the chest, triceps, and shoulders but require much more than that for proper technique. Your abdominals and glutes are important in the exercise because they help stabilize and align your upper body with your lower body.
Whether you are doing pushups from your knees or from your toes, it is very important to stay in alignment to avoid injuring your low back or shoulders. One of the more common mistakes that people make is having their butt too high in the air or too low. This will significantly reduce the effectiveness of the exercise and may lead to injury. Two other bad techniques are arching your upper back or having your head in the wrong placement. Both of these techniques will cause tension on a person’s neck and ultimately affect someone’s posture. The last improper technique, which can easily be adjusted, is having the elbows out too wide. This will cause the head of the humerus to nudge up against the clavicle and cause a sharp pain or discomfort. A great fix for this is to just bring in the elbows.
Proper pushup technique will start from the head all the way through the legs. You must first start off by having a straight head and neck position so that you do not get any neck pain. Next, your shoulders should be back and stable while your hands should be slightly wider than shoulder width apart, and at chest level. Your hips and torso should also be straight by keeping your core and glutes in tightly engaged. Once you are in the start position, lower your body until your arms are at 90° so that you can avoid injury to your shoulders. Now you can go lower that 90° but it all depends on whether or not your shoulders are healthy enough to handle that type of range of motion. Whether you are doing pushups from your knees or from your toes you should always get a full range of motion and at a controlled tempo. Doing a push up too fast can cause you to lose technique and not engage all of your muscles properly.
Fascia is a connective tissue that surrounds muscles, blood vessels, nerves and organs. Fascia binds these structures together and allows for them to slide smoothly over one another. If the fascia surrounding the muscles is tight or dry, it will affect a person’s flexibility and even cause injury.
When a person is experiencing pain in a certain area of the body, it usually means that your body is compensating in one way or another which will lead to pain. Fascia release is tissue therapy of skeletal muscle immobility and pain. The therapy aims to relax contracted muscles, improve blood circulation, and stimulate the stretch reflex in muscles. In essence, it gives you better flexibility and range of motion to move throughout the day or to try and engage more muscles just before your workout. The better range of motion a person has, the less compensating the body will do, the less pain you will have!
Do I Need Fascia Release?
Yes, fascia release is recommended for everyone except people who are hypermobile, but highly recommended for people who have tightness throughout the body. If you go throughout your day with movement like getting in or out of a chair, bending over to pick up the paper, tie your shoes, or even using the bathroom then yes you need fascia release to avoid injury.
When is the best time to do this?
Since mobility and flexibility is important in our everyday lives, you should use fascia release every day in order to avoid injury. This is especially true right before a workout. Since fascia release improves your flexibility and range of motion, doing it as a warm up before your workout will allow for you to engage more muscles during the exercises. On the days you do not exercise, do it early in the morning to get your day started because that is when the muscles in your body are “achy” and need a good warm up to get going.
Tennis Ball Magic!
Fascia release can be accomplished in many ways with a number of different products. One of the best tools for fascia release is using a simple tennis ball. There are other products to use but a tennis ball is pin point and accurate. Depending on where the tightness is at, there are a number of exercises that must be done in a sequence leading up to the area of tightness in order to make sure your body isn’t compensating anywhere else. Just because the pain is in a certain area, that doesn’t mean that is the cause of the pain. Our bodies will compensate and the cause for the pain will be coming from a different area. So if your low back is tight, we would give you exercises that start all the way at the bottom of the foot then work on the calf, the quadriceps, hamstrings, glutes, and finally the low back.
Another reason why we like to work with the tennis ball is because you can take it with you anywhere you go. So don’t make any excuses on why you cannot do these simple but affective exercises. For more information please get a hold of either Juan Guerrero or Lisa Wright at YPB Training Studio.
Ganfiled, Lisa. “Myofascial Therapy for the Treatment of Acute and Chronic Pain.” Spine-health. 20 Feb. 2007. Web. 3 Dec. 2014. <http://www.spine-health.com/treatment/physical-therapy/myofascial-therapy-treatment-acute-and-chronic-pain>.
Vogel, Adam. “Beginner’s Guide to Self Myofascial Release.” Pure Performance Training. Web. 3 Dec. 2014. <http://www.pureperformancetraining.com/blog/a-beginner039s-guide-to-selfmyofascial-release>.